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Metcon

Hero – Bert

For time:
50 burpees
400-m run
100 push-ups
400-m run
150 walking lunges
400-m run
200 squats
400-m run
150 walking lunges
400-m run
100 push-ups
400-m run
50 burpees

15.5 open workout  

• 27-21-15-9 Reps for Time
• Row (calories)
• Thrusters (95/65 lb)

Inbetweener 

Every minute on the minute for 24 Minute, (6 rounds) of: 

Station 1 – Burpees 

Station 2 – Weighted Box Step Ups 

Station 3 – Slamballs 

Station 4 – Slamball Ab Mat Sit ups